It’s easy to let the festive season disrupt regular exercise routines, with travel, closed facilities and busy social calendars making it harder to stick to usual habits.
For some people, stepping back from structured training programs can provide a welcome rest. Others may want to maintain fitness, strength or the mental health benefits that come with regular physical activity. Experts say though that it is possible to stay active over the holidays without a gym or a strict routine, using short, flexible and low-equipment approaches.
And with 2026 almost upon us, the New Year resolutions to be more active, lose weight or improve fitness generally don’t have to start only on 1 January. Good habits take time and are well worth starting early.
Walking remains one of the simplest ways to maintain cardiovascular health. Research shows that the more steps people take each day, the lower their risk of early death from any cause. For adults aged 60 and over, benefits tend to level off at around 6,000 to 8,000 steps a day, while for those under 60, the range is about 8,000 to 10,000 steps.
People who usually run or play sport may aim to maintain a higher level of fitness. One option is to reduce the number or duration of training sessions over the holidays while keeping the same intensity, especially on warm days. For example, five weekly sessions could be cut back to two, or 40-minute workouts reduced to 20 minutes, provided the effort level remains high.
There are also short, high-intensity workouts known as ‘cardio exercise snacks’. These typically last less than 10 minutes and can still improve cardiovascular fitness. Evidence suggests that even five minutes or less of high-intensity interval training, such as alternating 30 seconds of hard effort with 30 seconds of rest, can be beneficial.
Recent research has also found that one minute of vigorous physical activity can deliver similar health benefits to four to nine minutes of moderate exercise, or up to 153 minutes of light activity.
Muscle strength can be maintained using brief bouts of bodyweight training, sometimes referred to as resistance exercise snacks. These use the body as resistance rather than gym equipment and are performed more frequently, often most days of the week.
A commonly recommended approach is to complete one or two exercises per muscle group, for one or two sets, in sessions lasting up to 15 minutes. These can be done five to seven times a week at home or in a local park, with a warm-up and cool-down included.
For people who normally lift heavier weights and still have access to equipment, a low-volume, high-load approach may be suitable. This could involve just one training session a week, performing a single set of exercises while maintaining the same weight load.
Christmas can be a stressful time, and many people exercise not only for physical health but also to reduce stress and support mental wellbeing. A 2025 review of existing evidence found people commonly reported better wellbeing on days they were active, with dips on more sedentary days.
The holiday period can bring enjoyment as well as tension and loneliness, making exercise particularly valuable. Activities such as swimming, yoga or walking for 20 to 40 minutes have been shown to improve mood, anxiety and tension.
The environment can also play a role. Exercising outdoors or in calm surroundings may help reduce stress. Physical activity can also provide social connection, with research showing that families with younger children often feel closer when they are active together.
Suggested family activities include bike riding, swimming, walking to view Christmas lights, or even ‘exergaming’ – digital games that involve physical movement, such as Just Dance.
While regular physical activity is important for health, experts note that it is possible to become overly focused on exercise. For some people, anxiety can arise at the idea of training less over the holidays.
Taking a few weeks off can be beneficial, allowing both body and mind to recover from a strict or demanding routine. Sleep and downtime are essential for recovery but are often neglected during busy periods leading up to the holidays.
Reducing exercise commitments, prioritising self-care and allowing more time to rest may be a healthy and necessary choice during the festive season.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.